Energy: 7
Soreness: 4 – lats, shoulders, chest, hamstrings
Sleep: 6hr 50min + Sleep Quality: 7
Motivation: 8
Training Quality: 8
3 sets:
25ft plank walk
6 kick ups to wall ea leg leading
4 kick ups to freestanding ea leg leading
= good!
+
30 sec sideways hold on wall ea way x 4, rest as needed
*https://youtu.be/ZtZ7P7AMzbM
+
Every 20-30 sec x 20 sets:
1 deficit S.HSPU negative (use 45# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 10
= started w/45# plates and had to increase rest breaks to 45-60sec. Did 4 reps here plus 2 fails then did final 16reps at 35# plates same rest timing.
+
3 x 10 sec sprint on AB (establish max watts)
= 955 | 984 | 984
+
Every 90 sec x 10 sets:
15 sec AB @ 75% of max watts
= 738 (75%)
+
10 min easy C2bike
